Sport Specific Training - At What Point is it Too Specific?
The Problem with "Optimized" Training
In recent years, the world of performance training—heavily influenced by social media—has taken a rogue tangent known as “sport-specific training.”
At first, this trend emerged for good reason. Athletes were tired of doing generic workouts that had nothing to do with their sport. But now, we’ve overcorrected, creating a culture obsessed with optimization—where nothing is worth doing unless it’s seen as “optimal for performance."
So, what’s the result?
Athletes are now questioning every movement, every exercise, every drill. And with that comes overuse injuries and often overthinking of training.
So, What’s the Right Way to Train?
The key is finding the right balance between specificity (targeting your sport’s needs) and generality (building a balanced, resilient body).
Here are three foundational principles to help guide your approach:
1. Train Qualities in the Weight Room
The weight room is not the place to mimic sport-specific movements.
Instead, it’s where you should provide a stimulus your body doesn’t get on the field or court. Focus on:
Building strength in key muscle groups used in your sport
Strengthening underused areas to prevent imbalance and injury
For Example:
For basketball players, prioritize quads and ankle mobility, but don’t neglect hamstrings and upper back to stay balanced and durable.
2. Train Specifics on the Field or Court
This is where your sport-specific work belongs.
Use court/field time to get extra reps on key movements
Focus on weaknesses and fundamental skills
Avoid spending extra hours on “fancy” drills if the basics aren’t mastered
A Mistake to Avoid:
Spending hours training without intention. Time spent doesn’t equal progress unless it’s spent doing the right things.
3. Embrace Cross-Training (When It Makes Sense)
Yes—it’s okay to train differently, especially in the offseason.
Cross-training (playing a different sport or doing a new activity) can:
Improve movement variability
Strengthen neglected patterns
Boost general athleticism
Try To Avoid: Activities with high injury risk (ie., extreme mountain cycling)
Try Out: Activities that encourage athleticism with low injury risk (ie., tennis, swimming, surfing, etc)
Final Takeaway: Train With Purpose, Not Just Precision
Optimizing your performance doesn’t mean training only in hyper-specific ways. It means knowing when to go specific, where to stay general, and how to train with purpose.
Smart training = improved performance.
